Skill: A: 3 Set: x 30 Sec FLR on rings x 5 Push-ups @31X1 x 30 Sec FLR with fingers pointing backwards. *Rest 1 min between sets Coaches notes: On your front leaning rest on rings, set the rings to shoulder width. Get set in a high plank with your hands gripping the center of [...]
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + 60 min AMRAP: 40 cal on AB 10 KB Windmills/side 20 Freestanding HS Shoulder Taps 10 Pistols/leg *add weight 20 Tuck Rocks on Parallettes + Cooldown: 10-15 min yoga flow Here is your Recover Mobility
Skill: A: 10-15 Min handstand practice Coaches notes: On the handstand hold focus on keeping your arms at full extension creating a straight line from your wrist to your shoulder and all the way down to your hip aiming to connect your upper and lower half creating vertical alignment throughout your entire body. Practice with [...]
Warm-Up: 3 Sets 200m Run 8 Burpees 8 Touchdowns Coaches notes: On your burpees focus on maintaining a wide stance, knees tracking your toes, and keeping your glutes engaged to help ease stress and tension potentially placed on your low back and knees while getting to and from the floor. Remember just as with any movement to [...]
Today is a Rest Day for the program! Rest Day Recovery is made for days like this...
Warm-up: 3 Sets :30 Jumping Jacks :30 High knees :30 Butt kicks :30 Inchworms Coaches notes: On your high knees and butt kicks focus on keeping your eyes straight ahead keeping your torso vertical with your shoulders stacked over your hips and braced through your midline. With both of these aim for quick, fast feet rather than distance. On [...]
Core work: A: 2 Sets: 30 Sec side plank - R 30 Sec scap push ups 30 Sec side plank - L 30 Sec supinated grip hang *Rest 1 min between sets Coaches notes: On the side plank place your free hand on your hip and pull your elbow and shoulder back while looking up [...]
Skill: A: 3 set 10 Meter Burpee broad jump 10 Meter Straight leg bear walk 10 Meter Crab walk Coaches notes: On your burpee broad jumps focus on maintaining a wide stance, knees tracking your toes, and keeping your glutes engaged to help ease stress and tension potentially placed on your low back and knees [...]
REST DAY! Here is your Recover Mobility
Today is an active rest day for the program! 45 mins of one of the following: Rowing Running Biking Swimming
ACTIVE RECOVERY DAY! 60 minute for max distance: swimming + Cooldown: 5-10 min yoga flow Here is your Recover Mobility
Today is an active rest day for the program! 45 mins of one of the following: Rowing Running Biking Swimming
